Protein Powder Alternatives: The Best Options for a Balanced Diet

Do you want to take care of your health and are looking for ways to add more protein to your diet, but conventional whey protein isn’t an option for you? Then you’re in the right place! Protein plays a crucial role in building muscle, aiding recovery, and supporting your overall well-being. Whether due to intolerances, ethical reasons, or simply because you prefer plant-based alternatives or natural foods, many people today are moving away from whey protein. In this article, we present various alternatives, from naturally protein-rich foods to vegan protein powders.

Natural Alternatives to Protein Powders

For those who prefer more natural sources of protein, we’ve put together a selection of protein-rich foods that can easily be integrated into your daily diet. Not only are they rich in protein, but they also contain essential vitamins, minerals, healthy fats, carbohydrates, and fibre, all of which contribute to a balanced diet.

Plant-Based Foods Rich in Protein:

Legumes: Beans, lentils, and chickpeas are fantastic plant-based sources of protein, carbohydrates, and fibre. A cup of cooked lentils (about 200 grams) provides around 16 grams of protein, 15 grams of fibre, and plenty of essential micronutrients like iron and folic acid.

Nuts and Seeds: Almonds, walnuts, chia seeds, and hemp seeds are not only rich in protein (almonds contain about 21 grams of protein per 100 grams), but also provide healthy fats and omega-3 fatty acids, which are great for heart health.

Grains and Pseudograins: Quinoa, amaranth, and oats are excellent sources of plant-based carbohydrates and proteins, containing many of the essential amino acids that the body needs. Quinoa has around 14 grams of protein per 100 grams and is a great alternative to conventional grains, especially for people with gluten intolerance.

Tofu and Tempeh: These soy-based products are extremely versatile, especially as meat substitutes in traditional dishes. Tofu contains about 8 grams of protein per 100 grams, and tempeh an impressive 19 grams. Both are rich in iron and calcium, making them an ideal source of protein, especially for vegetarians and vegans.

Animal-Based Protein Sources:

Eggs: Eggs are a complete source of protein, easy to prepare, and contain all essential amino acids. A large egg provides about 6-7 grams of protein and is a simple addition to any meal.

Greek Yoghurt and Quark: These dairy products contain up to 10 grams of protein per 100 grams, along with calcium and probiotics that support digestive health. Combined with fresh fruit and oats or granola, yoghurt is perfect for breakfast or as a snack.

Lean Meats and Fish: Chicken breast, turkey, and fish like salmon or tuna are also excellent sources of protein. Salmon, for example, provides around 20-25 grams of protein per 100 grams and is rich in omega-3 fatty acids.

Increasing Protein in Your Diet: Here’s How

A balanced diet, whether mixed or plant-based, should always include a variety of protein sources, combined with complex carbohydrates and healthy fats.

The simplest and most effective way is to build each meal around your protein source and ensure you’re consuming at least 20-30 grams of protein with each meal. This helps to meet your daily protein needs while also supporting muscle maintenance and recovery [1].

If you want to follow a balanced diet without counting macros, the plate model can be a helpful guide. Approximately 25% of your plate should be filled with protein, another 25% with carbohydrates (preferably complex carbs like whole grains), and the remaining 50% with vegetables, with a small amount of healthy fats, such as avocado, nuts, or olive oil. This balance helps to nourish your body optimally, keeping you full and energised for longer.

In a plant-based diet, it’s particularly important to combine different protein sources to get a complete amino acid profile. For example, the combination of beans and rice covers all the essential amino acids. But don’t worry, you don’t need to consume all the amino acids in every meal. As long as you eat a variety of complementary proteins throughout the day, your body will get everything it needs [2].

Why Use Protein Powders?

With so many natural food options available, you may wonder: why use protein powders? Of course, protein shakes are not a must for a healthy diet. However, for athletes and fitness enthusiasts, protein powders have been a popular supplement for decades, and for good reason! They have a long shelf life, don’t require refrigeration, and are a quick and convenient source of protein. Protein powders are also versatile and can be used in shakes, smoothies, or as an ingredient in baking recipes.

Historically, whey protein has been the most commonly used powder. It’s quickly absorbed by the body and has a high biological value [3]. This means it has a complete amino acid profile, which makes it easy for the body to convert into muscle protein. However, this protein, which is derived from milk during the cheese-making process, isn’t suitable for everyone. People with intolerances, such as lactose intolerance, or vegans, often look for alternatives to whey protein. Additionally, some protein powders, like whey, contain artificial sweeteners like sucralose, which some people prefer to avoid.

This is where vegan protein powders come in, which are made from plant-based sources like soy, rice, and peas, and are now available in many flavours. These vegan proteins are a great lactose-free alternative, and for many people with sensitive stomachs or allergies, they are easier to digest.

Vegan Protein Powders as an Alternative: WAM Protein

Our WAM Protein is an excellent vegan alternative to whey or casein. Our protein powder, based on soy protein, rice protein, and pea protein, offers a complete amino acid profile, optimised with extra leucine, which is essential for muscle building [4]. Our premium formula with natural coconut milk powder provides an incredibly creamy and smooth texture without being too thick. Additionally, our WAM Protein contains no sucralose, ensuring a natural and balanced flavour that’s not too sweet.

Combining Protein Powders and Natural Foods for a Balanced Diet

In a balanced diet primarily based on natural foods, protein powders certainly have their place. They make it easier to meet your daily protein requirements and boost the protein content of meals and snacks.

For example, you can add our vegan WAM Protein to your oats or pancakes for breakfast to start your day with a large serving of protein. Smoothies with WAM Protein, fruit, vegetables, and nuts or seeds are an excellent, nutrient-rich snack, ideal before or after a workout. If you’re looking for inspiration, check out our recipes or our Instagram profile.

Protein Sources: Conclusion

There are many ways to increase your protein intake without relying on conventional whey protein. With the knowledge from this article, you can achieve your goals using natural foods, with or without the help of vegan protein shakes. Just choose the approach that best fits your lifestyle. A mindful diet will not only help you achieve your fitness goals but also improve your overall well-being.

If you have any questions about proteins or nutrition, feel free to get in touch with us!

Sources

[1] Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.

[2] West S, Monteyne AJ, van der Heijden I, Stephens FB, Wall BT. Nutritional Considerations for the Vegan Athlete. Adv Nutr. 2023 Jul;14(4):774-795.

[3] West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017 Jul 11;9(7):735.